Welcome to
The Outsiders Dispatch
from
Outsiders CrossFit Sparks MD
—your weekly hub for workouts, lessons, and events that keep our community empowered, committed, and united.
“Motivation is what gets you started. Habit is what keeps you going.” — Jim Ryun
Workout of the Day
Limited Equipment/ No Equipment
For time:
Run, 400 m
25 Broad Jumps
50 Glute Bridges
Run, 400 m
20 Broad Jumps
40 Glute Bridges
Run, 400 m
15 Broad Jumps
30 Glute Bridges
Use the heaviest weight possible for each set.
Rest as needed between sets.
Whether you’ve got a full setup or just your bodyweight, these workouts are designed to push you and keep you moving forward.
Lesson of the Day
Motivation is a spark—it fades fast. Build habits that don’t ask permission from your feelings. When habit takes over, progress becomes automatic.
At
Outsiders CrossFit,
we believe fitness is more than workouts—it’s about showing up daily, building discipline, and thriving together. Whether you’re training in the gym, following the No Equipment workout at home, or jumping into a local event, the Outsiders Dispatch is here to guide you.
Events & Sign-Ups at Outsiders CrossFit Sparks MD
Bring A Friend Day on October 29
! Fill out
this form
before the day so it can be a smooth process for everyone involved.
Stay Connected
Your spot’s waiting—start your journey with
Outsiders CrossFit Sparks MD
today.
Want more? Listen to the podcast, leave us a review, and browse the Outsiders movement video library to sharpen your skills between classes.
At Outsiders, every day is a chance to challenge yourself, connect with community, and keep moving forward.
Learn more about CrossFit →
CrossFit | What is CrossFit | How to Get Started
Listen to the Podcast
Leave us a Review
Outsiders CrossFit Movement Video Library
